CrossFit Modern – CrossFit

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Warm Up (No Measure)

General

3 Min Row, Bike or Run

Mobility

5 Cat Cow

10+10 Shoulder Dips + Rotations

5/side Lying T-4 rotation

8 Kneeling Foam Roller Rolls Outs w/mini band

20 90/90 + Progressions

5/side T-4 rotation in Lunge

20 Standing Thoracic Mobilization w/FR and PVC

Glutes Activation (with mini band below the knees):

10 Hip Bridges

10 Horizontal Squat

10/Side Kneeling Firehydrant

10/Leg Ultimate Side Plank

Shoulder Mobilization

-kneeling w/yellow or red band-

10 shoulder presses +

10 rotations 90/90

Sled Drag (Weight)

3-5 Sets

1 Sled Drag (forward/backward)

5-8 Feet Elevated Ring Row

rest 90s after each set.

16 min cap

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 25

15/12 Cal Row

10 Toe to Bar

20 alt Lunge (no weight)

10 DB Floor Press 50/35lb

Intermediate

AMRAP 25

15/12 Cal Row

6 Toe to Bar

20 alt Lunge (no weight)

10 DB Floor Press 35/25lb

Scaled

AMRAP 25

15/12 Cal Row

10 Hanging Knee Raise

20 alt Lunge (no weight)

10 DB Floor Press 25/15lb